Pre-workout smoothie recipe

Not sure what to eat pre-workout? Gear up for a solid workout with this banana protein smoothie recipe.

The glass: Banana smoothie made with slow-releasing protein

The rules: Use casein in place of the more common whey as it digests slowly, delivering a consistent supply of amino acids during a workout according to dietitian Dr McMillan. Include carbohydrate to increase available energy and enable maximum intensity.

The foods: Banana supplies ready energy to facilitate maximum intensity while natural yoghurt and skim milk provide protein and carbs. Honey is essentially sugar, so give it a miss if you find the fruit flavour sweet enough.